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02DEC15

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[quote] WORKOUT OF THE DAY [/quote]

[intro] STRENGTH[/intro]

A)
Clean Deadlift
– 5RM
– 3@95, 3@90 of 5RM
B)
Strict Press
– 5@60, 4@70, 3@75, 2@80, 1@85

[intro] GYMNASTICS[/intro]

A)
Band-Resisted Ring Dips
– 5×3
– make sure there is also tension in the bottom
B)
EMOM 20:
MIN1
– 4 Russian Dips + 6 Ring Push-Ups
MIN2
– 5 Chest-Facing Wall Kipping HSPU @ 0-3″ Deficit

[intro] METCON[/intro]

15-12-9-12-15
KB Swing 70/53
Box Jumps 24/20
Toes to Bar

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